Dungeness & Octopi Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% WOD Complete 4 sets for max reps: 30 Seconds of DB Front Squats 50/35Rest 30 Seconds30 Seconds of Toes-to-BarRest 30 Seconds30 Seconds of Burpee Box Jumps 24/20Rest 30 SecondsRead more

Dungeness & Octopi Complete 7 Sets: Power Clean x 2 Reps Start counting your sets at 70-75%, and build as you feel comfortable throughout the sets WOD Dungeness Complete the following for time: 50 Calorie Row10 Deadlifts 205/14020/15 Dips10 Deadlifts25/20 Hand Release Push-Ups10 Deadlifts25 Burpees10 Deadlifts 14 Minute Time Cap Octopi Complete the following for time: 50 Calorie Row10 Deadlifts 245/16520/15 Ring Dips10 Deadlifts25/20 Hand Release Push-Ups10 Deadlifts25 Burpees10 Deadlifts 14 Minute Time CapRead more

Tuesday classes will run on scheduled. Strength/Skill 5@75%3@773@772@80%2@80%5@75% WOD “Fran” Complete the following for time: 21-15-9 Thrusters 95/65Pull-ups Compare to: 7/2/2018Read more

Update: Due to icy road conditions we have cancelled all classes. Take a video or picture of yourself using your fitness in the snow, tag us, and use #crossfitnxnw on Facebook or Instagram. The best one will receive two free FitAids!Read more

In teams of two, complete the following: 20 Minute AMRAP: 5 Pull-ups10 Push-ups15 Squats 500 Meter Row or 20 Calorie Bike* Partner A will complete the row/bike, while partner B completes as many reps of “the work” as possible. When partner A returns, they will alternateRead more